Struggling to fall asleep or waking up tired? A proper bedtime routine can reset your sleep cycle and trigger deep, restorative rest. Here’s a science-backed ritual to help you sleep like a baby—every night.
1. Power Down 60 Minutes Before Bed
Turn off screens—phones, laptops, TVs. Blue light messes with melatonin, your sleep hormone. Try dim lighting or candlelight instead.
2. Take a Warm Shower or Bath
It relaxes your muscles and lowers your core body temperature after you step out—perfect conditions for deep sleep.
3. Sip a Sleep-Supporting Drink
Chamomile tea, warm almond milk, or magnesium-infused water can calm your nervous system and prep your body for rest.
4. Journal or Brain Dump
Write down your thoughts, to-dos, or worries. Getting them out of your head clears mental clutter and reduces overthinking in bed.
5. Do 5–10 Minutes of Stretching or Breathwork
Gentle yoga, deep breathing, or even simple neck rolls signal to your body: it’s time to relax and recover.
6. Set the Mood
Cool your room (around 18°C/65°F), use blackout curtains, and keep it quiet. Your sleep environment matters more than you think.
7. Go to Bed at the Same Time Daily
Your body loves rhythm. Sleeping and waking at consistent times trains your internal clock for faster, deeper sleep.
Bottom Line:
Good sleep isn’t luck—it’s routine. Follow these steps, and you’ll train your brain and body to fall asleep faster and sleep deeper, night after night.